Sustain Spot

04/21/2020

Tropical Carrot Smoothie

Blend coconut water, one cup baby carrots, strawberries, mango and pineapple chunks until smooth and creamy. This combination of ingredients will give you energy boost and better mood.

04/21/2020

How Many Push ups for Better Health?

Studies show that those who can do 40 push ups in a row have healthier hearts and better breathing. Aside from the fact that push ups make your arms stronger and adds more muscles.

04/21/2020

Reverse Cable Crossover

Attach D-handles to the upper pulley of cables machines. Grab with your left hand the handle from the right machine and vice versa. Pull handles simultaneously until it forms an “X” in front of your face.

04/08/2020

Re-rack your barbell and grab a pair of dumbbells. The Seated Dumbbell Press exercises are really good for not only handling a lot of weight, but also having the freedom of using dumbbells.

03/28/2020

03/18/2020

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03/11/2020

The Barbell Standing Press is a great overall mass builder. These are really good for strengthening your core and increasing overall strength due to the stability aspect of this movement.

02/14/2020

The Alligator Lunge is a total-body workout that will improve your endurance, and build strength in your core, arms, legs and shoulders. Keep the movement slow and controlled for maximum benefits.

01/15/2020

What is TRX?

TRX is a form of suspension training that uses body weight exercises to develop strength, balance, flexibility and core stability all at the same time. It’s a great way to mix up your routine, and perhaps the most satisfying piece of equipment you can introduce to your standard workouts.

01/15/2020

Holistic Approach To Fitness

Taking this approach to fitness has many health benefits, and studies show that some holistic training techniques can improve fitness. One of the other benefits of the holistic approach to fitness is that your stress levels can decrease, and it is also thought that certain types of holistic practices, such as Tai Chi, can improve bone health.

01/15/2020

Try New Things

Doing different types of fitness activities means that you work different parts of your body and in so doing you improve your core strength, your flexibility and your balance. Pilates is one of the best to try.

01/15/2020

Go Slower

Take weight-lifting for example. When lifting slowly, say for 10 seconds in total, you increase the amount of time your muscles are tense, and simultaneously increase the blood flow.

01/15/2020

Work On Your Flexibility

One of the key differences between a man’s and a woman’s body is that men are generally less flexible than women. Stretching your muscles regularly will help you move more efficiently, it can also help you stay injury-free and can relax your muscles, in turn reducing stress.

01/10/2020

Importance of Rest After Workout

It should be part of your workout routine, not an alternative. Remember, muscle tissues grow outside of the gym when you’re giving your body time to relax and recover after each workout.

01/10/2020

Box Jump

Box Jumps can increase your strength and muscle tone. If you don’t have a box, just simply find a sturdy bench, stairs or a table and your good to go.

01/10/2020

Barbell Bent-Over Row

Stand with your mid-foot under the bar and bend over to grab the bar. Unlock your knees while keeping your hips high then lift your chest and straighten your back. Pull the bar against your chest afterwards return the bar to the floor and breathe.

01/10/2020

One-Arm Dumbbell Row

This exercise is great in strengthening and developing the muscles in the back, core and even the shoulders. You only need a dumbbell and a bench or box to perform this.